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Weightlifting Programs

The training programs below are basic templates and free for anyone to use. They are general in nature and don't address everyone's individual weaknesses. Therefor additional accessory work should be included to bring up weak areas. This is a very personal thing that cannot be programmed blindly and changes from person to person, training cycle to training cycle.

As you begin training for a meet these are the general phases of training leading up to and following a meet:

**Quick definitions; Volume means how many total reps and sets. Intensity means how much weight is on the bar.**

If you are new to weightlifting trying to get the technique down, I would go through the Preparatory Phase first. The workouts and exercises are designed to build skill and strength before transitioning to a full training program. Prep workouts can be progressed through and repeated every 4 weeks for many novice for the first 2-3 months until basic skill and fitness has been established.***Preparatory Phase (sometimes but, not always done)***
This phase might need to be done to ease someone into a higher volume program if they have not been training for a bit. For weightlifting, it is designed to teach basic skills, build position strength and refine technique before actually building weights on the lifts. It is moderate volume at low to moderate intensity.

1) Hypertrophy/Volume Accumulation Phase
High Volume, Moderate Intensity. This phase is about gradually accumulating volume and building muscle and connective tissue strength up to be able to handle higher intensities later in a training cycle. It also aids in improving your overall fitness and recovery capabilities. A greater variety of exercises is usually employed during this cycle to work on weaknesses and prevent stagnation. A high volume phase is vital as a foundation to ensure proper recovery in future training cycles.

2) Strength Phase
Moderate Volume, Moderate - High Intensity. A greater focus on gradually moving the weight up on your competition lifts and squats. Competition lifts tend to be no more than doubles in this phase.

3) Competition Prep/Peaking Phase (purchase by emailing blekeberg@gmail.com)
Low - Moderate Volume, High Intensity. A reduction in the amount of exercises with a high focus put on snatch, clean and jerk, done from the floor and catching in a squat. Squats are no longer building but, used to maintain strength as you peak on your competition lifts. You will be focusing entirely on your competition technique and using heavy weights often. Peak in this program is the week of the competition. Additional peaking is factored into the previous strength phase.

4) THE MEET
You compete and go 6 for 6. Looking for a competition? Go to the following link:

5) General Fitness/Active Recovery Phase
No barbell lifts for at least 1 week. Large variety. Different activities than weightlifting. Allow the body to recover, rebuild and have some variation. Activities should be low to moderate volume and intensity.